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  6. Tofu vs. Béchamel sauce

Tofu vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between tofu and béchamel sauce

  • Tofu has more iron, manganese, calcium, copper, and selenium; however, béchamel sauce has more vitamin B12, vitamin B2, and vitamin D.
  • Tofu's daily need coverage for iron is 64% more.
  • Tofu has 25 times more manganese than béchamel sauce. Tofu has 0.605mg of manganese, while béchamel sauce has 0.024mg.
  • Tofu is lower in saturated fat.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Sauce, homemade, white, thin.

Infographic

Tofu vs Béchamel sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +177.8%
Contains more IronIron +2452.4%
Contains more CopperCopper +1384.6%
Contains more ZincZinc +90.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +2420.8%
Contains more SeleniumSelenium +169.7%
Contains more PotassiumPotassium +34.7%
~equal in Phosphorus ~101mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +66.7%
Contains more CholineCholine +104.3%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin B5Vitamin B5 +398.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Béchamel sauce DV% diff.
Iron 5.36mg 0.21mg 64%
Manganese 0.605mg 0.024mg 25%
Calcium 350mg 126mg 22%
Copper 0.193mg 0.013mg 20%
Sodium 7mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Selenium 8.9µg 3.3µg 10%
Vitamin B2 0.052mg 0.184mg 10%
Protein 8.08g 3.77g 9%
Vitamin A 73µg 8%
Saturated fat 0.691g 2.152g 7%
Polyunsaturated fat 2.699g 1.586g 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin B5 0.068mg 0.339mg 5%
Magnesium 30mg 15mg 4%
Monounsaturated fat 1.056g 2.67g 4%
Fats 4.78g 6.73g 3%
Choline 28.8mg 14.1mg 3%
Zinc 0.8mg 0.42mg 3%
Cholesterol 0mg 8mg 3%
Carbs 1.87g 7.4g 2%
Folate 15µg 9µg 2%
Vitamin B1 0.081mg 0.055mg 2%
Vitamin K 2.4µg 0.6µg 2%
Calories 76kcal 105kcal 1%
Vitamin E 0.01mg 0.17mg 1%
Phosphorus 97mg 101mg 1%
Fiber 0.3g 0.1g 1%
Potassium 121mg 163mg 1%
Vitamin C 0.1mg 0.8mg 1%
Net carbs 1.57g 7.3g N/A
Sugar 0.62g 4.78g N/A
Vitamin B3 0.195mg 0.261mg 0%
Vitamin B6 0.047mg 0.041mg 0%
Tryptophan 0.12mg 0.046mg 0%
Threonine 0.402mg 0.147mg 0%
Isoleucine 0.435mg 0.198mg 0%
Leucine 0.713mg 0.32mg 0%
Lysine 0.452mg 0.259mg 0%
Methionine 0.108mg 0.082mg 0%
Phenylalanine 0.428mg 0.157mg 0%
Valine 0.446mg 0.219mg 0%
Histidine 0.221mg 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +114.3%
Contains more FatsFats +40.8%
Contains more CarbsCarbs +295.7%
Contains more OtherOther +100%
~equal in Water ~80.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Poly. FatPolyunsaturated fat +70.2%
Contains more Mono. FatMonounsaturated fat +152.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.